I-Premenstrual syndrome ibonakala kuwo wonke owesifazane ngezindlela ezahlukene. Omunye unenkinga yokudweba esiswini esingaphansi , uzizwa ekhathala futhi elele. Abanye bayathukuthela futhi bahle. Kukhona abesifazane (futhi kukhona okuningi kubo!), Abanikezela ukudla okwengeziwe ngaphambi kokuya esikhathini. Bahlasela ngokuqondile nangokomfanekiso amaqabunga esiqandisini kanye nekhishi ekufuneni ukudla futhi abakwazi ukuziyeka ekuhlaselweni kwe-zhora. Ngisho nabameli abaningi bezilwane zokudla abalahlekelwe ukulawula futhi bazibandakanye ekudleni. Emva kwalokho, emva kwezinsuku ezimbalwa, abameleli bobulili obuhle bazikhukhumeza ngokwabo ngenxa yokuphelelwa amandla kwazo zonke izindlela, bathembisa ukuthi ngeke benze kanjalo futhi ... futhi, ngenyanga, bagijimele esiqandisini. Ngakho-ke, abesifazane abaningi banesithakazelo kulokho okwenzekayo emzimbeni wabo ekupheleni kwezinsuku "ezibucayi". Ake sibone ukuthi kungani intshiseko ihlasela njalo ngenyanga.
Konke okuphathelene nama-physiology
Kuyaziwa ukuthi isimo somzimba nenhlalakahle kwabesifazane kulawulwa amahomoni. Kuzo zonke izigaba zomjikelezo wokuya esikhathini, izinga lamanye ama-hormone linciphisa, kanti amanye akhula futhi ngokuphambene. Ngakho-ke, ngesigaba sokuqala, lapho ukukhiqizwa kwe-estrogen kwanda, owesifazane uzizwa ehle kakhulu, isikhumba sakhe sikhanya. Lapho kuqala isigaba sesibili, izinga le-estrogen liyancipha, elibonakaliswa ekuziphatheni okwedlulele, ukuzizwa ungazila futhi ukwandisa ukudla ngaphambi kokuya esikhathini. Lokhu kungenxa yezici eziningana.
Okokuqala, ukwanda kwezinga le-progesterone egazini kwenza kube nokwanda kokwenziwa kwe-adrenaline ne-norepinephrin. Futhi, zandisa ukwanda kwesisindo esiswini. Ukudla okungena emgqatsheni wokugaya kugaywa esikhathini esifushane. Ngako-ke, bantfwana bacabange kutsi bangakahleleki ngaphambi kokuya esikhathini.
Okwesibili, ngenxa yokuntuleka kwama-hormone ocansini wesifazane, into eqondisa izinga leshukela egazini, i-insulin, ikhiqizwa ngobuningi. Ebona isidingo soshukela, umzimba wethu uhlaziya ukungabi khona kwekholethi, amaswidi, imiqulu kanye namaqebelengwane, okungukuthi, imikhiqizo equkethe ama-carbohydrate. Yingakho ngaphambi kwezinyanga ofuna ukuba mnandi.
Okwesithathu, incazelo yokubonakala kwe-zhora ngaphambi kwenyanga, kungani kukhona isifiso sokudla zonke amaswidi emehlweni, yiyona "imisebenzi" yokulungiselela ukukhulelwa okungenzeka. Izinga le-progesterone egazini kwisigaba sesibili somjikelezo landa, okukhombisa umzimba ngesidingo sokuqoqa izakhi, okwenza kube nesidlo esikhulu ngaphambi kokuya esikhathini.
I-zhor ehlukumeza ngaphambi kwenyanga yonke: kanjani ukulwa?
Yiqiniso, ulwazi lokuthi kungani ufuna ukudla ngaphambi kwezinyanga, alufisi ukufisa isifiso sokudla into enambithayo. Kodwa ukuze ungazihlukumezi ngonembeza wakho ngenxa yamakhalori angenasici esikhathini sokuqala, zama ukulandela imithetho eminingana:
1. Hlela izenzakalo ezijabulisayo. Ngenxa yenguquko emlandweni we-hormonal, isimo sengqondo sabesifazane sinciphile, sibheka induduzo ekudleni. Indlela yokunciphisa ukudla ngaphambi kokuya esikhathini, imizwa emihle ibalulekile ekukhuleni ukukhiqizwa kwamahomoni enjabulo - endorphins - nokuphazamisa ukudla.
2. Uma ungeke ukwazi ukulamba ngesikhathi se-PMS, lapho izinqubo zokunciphisa umzimba zihamba kancane, zama ukudla ukudla okunempilo:
- i-carbohydrate enzima (okusanhlamvu, izithelo, imifino, i-pasta, isinkwa sonke sekolweni);
- amaprotheni (inyama yamafutha aphansi, inhlanzi, i-cottage shizi kanye ne-kefir inciphise amafutha, izithelo).
3. Kubalulekile ukunciphisa ukusetshenziswa kwemikhiqizo enamanzi, usawoti kanye nobhemayo (ama-sausages, ama-sausages, isinqumelo), amaswidi, ushukela, iziphuzo ze-carbonated, utshwala nekhofi.
Futhi uma ufuna ngempela i-sweetie, zizenzele lezi zinsuku ngekhekhe elibucayi noma izingcezu ezimbalwa zechocolatelethi oyikhonzile. Ama-kilogram ngeke akhuphuke, futhi isimo sengqondo sizokhuphuka!